• WARMUP
  • Bike 1000m
  • 3 Rounds
  • 10 Good Mornings BARBELL
  • 10 Lunge Steps
  • 10 Strict DB Press (light)
  • 20 sec Alternating Elbows FR

  • STRENGTH
  • 8 min EMOM
  • 2 Power Cleans + 2 Jerks – building

  • METCON
  • Five rounds for time of:
    155 pound Deadlift, 12 reps
    155 pound Hang power clean, 9 reps
    155 pound Push jerk, 6 reps
  • *After each Rounds complete in this order*
  • Round 1 – Run 200m
  • Round 2 – Bike 18/14 Calories
  • Round 3 – Row 20/16 Calories
  • Round 4 – 12 Burpees